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Discipline > motivation

Discipline Over Desire: How to Build the Mental Fortitude to Achieve Your Fitness Goals

In last week's newsletter (you can read it here), we discussed the importance of building habits for long-term fitness success. 

We talked about how motivation, while crucial, can be fleeting. It's discipline that truly sets us apart and keeps us going even when the excitement fades.

I run a fairly large fitness community (which you’re a part of!), and the most common challenge I hear goes something like this:

"I lack the motivation to train or eat well."

But here's the thing, nobody can run on motivation alone. It's like trying to run a marathon on a single energy bar – it's just not sustainable.

Discipline, on the other hand, is the quiet strength that keeps you going when motivation fades. It's about sticking to your goals even when things get tough or you're tempted to give up. 

Think of motivation as the spark that ignites your fitness journey, and discipline as the fuel that keeps the fire burning.

So, how do you build that all-important discipline? Over the next few weeks, we’ll go over different strategies to build rock-solid discipline to help achieve your goals.

But today is all about…

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Finding Your 'Why'

To build unstoppable discipline, you first need to find your 'why' – the deep-rooted reason why fitness matters to you. Trust me, it's the secret sauce to actually reaching your goals.

Most people fail to get in shape, not because they don't know what to do, but because they lose steam. 

They focus on the end result – looking a certain way, fitting into a certain size – but forget about the deeper reasons why they started this journey in the first place.

Your 'why' is your personal motivation. It's the driving force behind your desire to get fit, and it's what will keep you going when things get tough. 

It's the difference between saying “I should work out” and “I want to work out because it makes me feel energized and confident.”

So, how do you find your why? Take a moment to think about what truly matters to you. 

• Is it about improving your health so you can keep up with your kids? 

• Is it about boosting your confidence and feeling good in your own skin? 

• Or maybe it's about setting a positive example for your family and friends.

Whatever it is, write it down. We'll use this a lot to achieve our goals.

Because when you have a strong 'why,' fitness becomes more than just a chore. It becomes a powerful tool for living the life you want.

It's what will push you through those tough workouts, help you resist that tempting dessert, and ultimately, transform your body and your life.

Let it be the reason you lace up your sneakers or choose a salad over fries.

Next week, we’ll talk about setting goals to help you on your journey.

Weekly Recipe

Way-Too-Easy Healthy Pasta

Pasta often gets a bad rap, but recent research has turned the tables on this popular dish. In a review of 38 studies (1), scientists found no direct link between pasta consumption and weight gain. 

In fact, pasta was often associated with weight loss when eaten in moderation.

This dish is loaded with high-quality protein, packed with veggies, and easy to make. Best of all, it's ready in under 30 minutes!

Ingredients:

• 1 pound lean, grass-fed beef

• 1 tbsp olive oil

• 1 package of protein pasta

• 1 handful of baby carrots

• 2 handfuls of artichoke hearts

• 3 handfuls of spinach

• 15 oz can of crushed tomatoes

• Salt, pepper, Italian seasoning, and garlic powder to taste

Instructions:

1. Boil the water and prep the pan: Set a large pot of water to boil. Heat a sauté pan on medium and add 1 tbsp of olive oil.

2. Chop and season: Chop the baby carrots. Season the ground beef (or any meat of your choice) with salt and pepper.

3. Cook the beef and veggies: Crumble the beef directly into the pan using your hands. Add chopped carrots and season with salt, pepper, Italian seasoning, and garlic powder. Toss in the artichoke hearts and spinach, stirring until the spinach is wilted and the artichokes are warmed.

4. Add the tomatoes: Pour the crushed tomatoes into the pan. Mix well, season again if needed, and lower the heat to a simmer.

5. Cook the pasta: Add pasta to the boiling water and cook for 11 minutes.

6. Combine and serve: Drain the pasta and mix it into the sauce. Enjoy a hearty, protein-packed pasta dish in less than half an hour!

This recipe is not just about convenience—it’s proof that you can indulge in pasta without the guilt. Bon appétit!

Pop quiz: What’s the body’s most abundant protein?

The answer: Collagen.

NativePath's Certified Grass-Fed Collagen Powder is made from grass-fed, pasture-raised cows and contains 18 grams of protein per suggested serving.

Start incorporating it daily to support skin elasticity, joint health, bone strength, muscle growth and maintenance.

Workout of the Week

7-Minute Workout: Full-Body Circuit

This 7-minute workout is designed to be an efficient, high-intensity circuit that targets major muscle groups, boosts cardiovascular fitness, and enhances metabolic rate. 

It’s based on research supporting high-intensity interval training (HIIT) (2), which provides many of the health benefits of prolonged endurance training but in much less time.

Goal: This week, try it a few times in between meetings, or first thing in the morning, and let me know how it goes!

Tip: Go hard. To get the full benefits of this workout, your heart needs to pump!

Workout Structure

• Duration: 7 minutes

• Format: 12 exercises, 30 seconds each with 10 seconds of rest in between

• Equipment: A chair and a wall (optional)

Exercises

1. Jumping Jacks

2. Wall Sit

3. Push-Ups

4. Abdominal Crunches

5. Step-Ups onto Chair

6. Squats

7. Tricep Dips on Chair

8. Plank

9. High Knees Running in Place

10. Lunges 

11. Push-Up and Rotation

12. Side Plank

Stay fit,